5 x mile workout as 8k predictor

Too much rest to give even a semi-accurate estimate. That's basically complete rest. But what the hell, I'll say 27:00.

I agree 27

aaa6789 wrote:

This is my first season of xc and I'm curious what I should aim for in my upcoming 8k races based on this 5 x mile workout with 3:30 jog rest between:

5:07

4:54

5:00

5:00

4:47

for a 4:57 average. Had issues pacing at first but felt great on the last one

those guys are idiots

you'll definitely be under 26 on a fast course unless you were going way too hard for this workout

i do 5x1600 with 3min rest in about 5:00-5:05 avg (without blowing out the last one) and i run 25:40s on a fast course

if i did the workout you did, at a fair effort, i'd run under 25:30

26:20 would be a good goal I think. I ran 26:40 shortly after 4xmile off 1:30 rest in about the times of your first four miles. That's a lot of rest though.

Thanks for the basis of comparison. I was running the workout with some low 26 high 25 guys so this is what I was thinking. My intervals weren't that difficult and I had a lot left for the last one. I think I could've gone much faster on the first but I was just feeling out the pace

I ran mid 26s last year multiple times and there's no way in hell I could have done that workout. Hell, I doubt I could have gotten through 4.

aaa6789 wrote:

Thanks for the basis of comparison. I was running the workout with some low 26 high 25 guys so this is what I was thinking. My intervals weren't that difficult and I had a lot left for the last one. I think I could've gone much faster on the first but I was just feeling out the pace

I LIKE it, that's some nice running! Way to do that workout! I vote a bit better. 25:30, depending on course, maybe better. Doin any Tempo's or Progression runs? Might feel better making a guess off paces on these workouts. Really nice workout.

Forgot to ask what kind of ground did you do these repeat miles on? I mean just the track or dirt roads or CC ground? Hope you come in real fresh and rested and fueled up for your first 8k race. Get big time sleep a few days before and grab a few naps midday a few days in a row before the race. Good luck man! Eat big time!

This was on asphalt roads so pretty fast conditions! I haven't had many other workouts that indicate my current fitness. Previous stuff was a lot slower since I was out of shape. two weeks ago I did an 8 mile progression run going 715, 7, 645, 630, 615, 6, 530, 500. I could probably do something much faster now. And I'll definitely be getting my eating and sleeping together leading up to the race!

Nice progression also! Its hard to call not knowing how your phases of training are going last two months. This is where a coach likes to have been there the last two months watching you and logging everything about how you looked, maybe beats per minute from a month ago. Seems like your body is adapting and jumping into next level. Some great videos on Flotrack I think, called WOW videos? Like Chelenga doing repeat 1000's. Kennedy Kithuka doing 3000,2000,1000 X2..murderous workout. Good luck, 8k just a 4.97 miler, good luck.

I could also do that workout with a fair effort, and I ran 25:30 this weekend on a fast course. Depending on the course, 2530 is what I would aim for.

probably 25:50-26:00.

aaa6789 wrote:

This is my first season of xc and I'm curious what I should aim for in my upcoming 8k races based on this 5 x mile workout with 3:30 jog rest between:

5:07

4:54

5:00

5:00

4:47

for a 4:57 average. Had issues pacing at first but felt great on the last one

Were the miles done on a track or on grass, roads, gravel, etc?

I agree that it's hard to project with that much rest.

Do 5x1 with 2:00 rest (1:30 if you're aerobically strong) and we'll be near your race pace.

3:30 rest is ridiculous.

aaa6789 wrote:

This is my first season of xc and I'm curious what I should aim for in my upcoming 8k races based on this 5 x mile workout with 3:30 jog rest between:

5:07

4:54

5:00

5:00

4:47

for a 4:57 average. Had issues pacing at first but felt great on the last one

I ran a pretty similar workout. But, it was 7 x mile. Very similar pacing, but with 2 mins jogging recovery. Ran it on grass.

Hoping to run 24:3X in my 8K this week. No worse than 25:0X, I hope. We'll see...

Why is it ridiculous? It's just a WORKOUT, not a race.